Workout

ALVIN2009 · Post by **ALVIN2009** » Thu Jun 04, 2009 2:28 pm

I am 14 years old and i need some good advice and a workout program for me. At the moment this is what I am doing:

Monday
4 Set 15 Rep - Dumbell Bench Press (7.5kg)
4 set 15 Rep - Dumbell Press (7.5kg)
8 Set 18 Rep - Press Ups
4 Set 8-12 Rep - Dumbell Curls (10kg)
4 Set 10-15 Rep - Hammer Curls (10kg)

I also repeat this workout on Wedsdays and Fridays. Tuesdays, Thursdays, Saturday and Sunday I rest. Please comment below on what you think of this workout and how I could improve it.

Every session I like increaseing weights.

cassiegose · Post by **cassiegose** » Thu Jun 04, 2009 3:51 pm

Hi there,

First of all great job on wanting to get involved in health and fitness!

I would actually stick to the basics like pullups, pushups, dips, squats, lunges, deadlifts, bench press, and rows to get you started. These are all compound exercises so you'll get more "bang for your buck" by doing these instead of your other exercises. This would also be a great routine doing 3 days a week as it will hit all of your major muscles (we don't want to forget the legs!).

Hope this helps,

Cassie :)

ALVIN2009 · Post by **ALVIN2009** » Thu Jun 04, 2009 4:03 pm

Thank You very much for your advice. To be honest im not that into lower body exercies. Im more interested in chest, biceps, triceps and maybe forearms. What chest and bicep exercies do ou think are right for me?

swanso5 · Post by **swanso5** » Thu Jun 04, 2009 9:49 pm

be honest im not that into lower body exercies. Im more interested in chest, biceps, triceps and maybe forearms.

you're gona struggle to get any benefits then

read this:

http://www.uponlinetraining.com/articles/0007.html

ALVIN2009 · Post by **ALVIN2009** » Fri Jun 05, 2009 2:43 pm

Anyway I could improve it?

cassiegose · Post by **cassiegose** » Fri Jun 05, 2009 5:57 pm

Yes, do a balanced workout that includes LEGS, butt, back, chest, arms, and core. Doing chest and arms but not doing legs would be like only working the right side of your body and not the left. It creates imbalances and is honestly a poor way to lift in opinion. Also, have you ever seen those guys at the gym or the beach who are walking around with a big puffed up chest and skinny little chicken legs. They look ridiculous in opinion. I say full body workouts and you'll be happy with your results. :)

Good luck!

Cassie

ALVIN2009 · Post by **ALVIN2009** » Sat Jun 06, 2009 7:31 am

Do you have any good legs, back and core exercises i could do? I don't go to the gym so i have limited equipment.

cassiegose · Post by **cassiegose** » Sat Jun 06, 2009 4:14 pm

Squats, lunges, and deadlifts are great for lower body. Planks, hanging leg raises, and back extensions are great for core. Pull up and row variations are great for back/biceps. You could get one of those door frame pull up bars for your home for the pullups. (I have one in mine they are great!) The lunges, squats, and deadlifts can be done with dumbells.

BigBoySonny · Post by **BigBoySonny** » Sun Jun 07, 2009 11:49 am

ALVIN2009 wrote:To be honest im not that into lower body exercies.

youll hardly be benefiting as swanso said..

ALVIN2009 · Post by **ALVIN2009** » Sun Jun 07, 2009 1:29 pm

Soz but I dont understand. What wont I be benefiting on?

swanso5 · Post by **swanso5** » Sun Jun 07, 2009 10:30 pm

legs provide the biggest training effect, if you don't train them then don't expect much to happen

www.uponlinetraining.com

ALVIN2009 · Post by **ALVIN2009** » Tue Jun 09, 2009 2:26 pm

Swanso and others what do you think of 'Dumbell Calf Raises'?

swanso5 · Post by **swanso5** » Tue Jun 09, 2009 10:08 pm

god no

deadlifts and squats is what you want

http://www.uponlinetraining.com/services.html

ALVIN2009 · Post by **ALVIN2009** » Wed Jun 10, 2009 2:22 pm

Ok then thanks il stop doing them. Do i need a barbell to do the deadlifts?

RK19 · Post by **RK19** » Wed Jun 10, 2009 2:33 pm